the secret is not to throw at maximum effort. if you throw at 70% you can throw a ton and not strain anything. you can resume throwing after a 2 week rest period if you take it easy and you’re just working on something. if you’re just working on mechanics or a release point they make “kush” balls. you can find them in the toy section of wal-mart in the south. they are a big ole wad of rubber bands and weigh next to nothing. we set up a chair with a pillow slid over the back and throw into the pillow in the house. do not throw at a nice kithen or dining room chair without the pillow, you will break the spindles on a wooden chair.
buy 10 or 20 of them and get fter it. take masking tape and measure your height in a straight line toward the chair off to your throwing hand side slightly. you can get work this way if there is no where else to throw.
we also hang an atec pitcher’s target 10 feet away and throw into it when we can’t get outside or in a cage. it’s much better than nothing and you can work on mechanics and build arm strength.
good luck and keep working. i would recommend renting the pitching tunnel 2 times per week for 30 minutes if you can’t find somewhere else inside.
do you have high school practice in the fall and winter. if you’re doing high school practice and then additional full workouts, you could start throwing too much. be careful.